RAD Roller How-To

As a CPY instructor, I am consistently asked the question “How can I deepen my practice?” CorePower Yoga students are unbelievably committed to our power yoga practice and searching for tools to deepen not only their physical practice, but tap in more mindfulness. My go-to recommendation is to explore Myofascial release. If you are new to this concept, the technique involves applying gently sustained pressure to connective tissue throughout the body with a rolling tool. The best tool for this kind of release is the RAD Roller.

The RAD Roller is massage and release tool that helps reach deeper layers of connective tissues through some easy techniques outlined below. But before we jump in, below are a just a few benefits of rolling with the Rad: 

• Increases your blood flow and range of motion 

• Flushes out built up toxins

• Promotes relaxation and quicker recovery 

• Connects you to your body – aka helps you de-stress 

Seems like magic, right? Just think of Rad as a tool that can really amplify all the work you are already doing on your yoga mat. Check out some intro moves to kick off your rolling. I suggest anywhere from 8-10 breaths in each of these moves to get started. 

BACK

Lay your back onto the roller and begin to relax your body weight on to the tool; Work your way up from low back to the top of your skull. Strong deep breaths as you position the tool on the next segment of your spine. 

CALF

Sit on the ground and lay your calf on the roller.  Start at the top of the calf and then move the roller down toward the heel and stop just before the Achilles tendon. Breath is key; as you stay on each segment of your calf for full release.

FOOT

Place your foot on top of the roller, and gently begin to roll back and forth, putting pressure on the inner portion of your arch. Focus on creating length along the bottom of the foot. Every person will have different points of tension on their feet that need to be released so honor your feet! Repeat the exact motions on your opposite foot.

HIP/I.T. BAND

Lay on either side and let the roller sink deep into your outer hip. Utilize your core strength to keep lifted, move the roller from the hip, down the IT band. If you identify a place of tension, breathe deeper and make small little circles to help open up tissue.

NECK

Rest the roller on the base of your neck. Start to relax deeply on to the roller, or make small circles with the roller for release. Work the roller around the head and stop once you get just behind your ear on both sides. 

QUADS

Lie face down, with the roller just below your hip crease. Gradually work the roller down toward the knee. Knees can be a sensitive area for many, so listen to your body throughout the exercise. Rotate the hip externally so the roller hits the inner thighs, as well.

RAD Rollers are sold at all CorePower Yoga locations throughout the nation. I recommend rolling before any CPY class to receive maximum benefits! Ask your instructor to show you a RAD Roller the next time you hit your mat.